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Mixed-Martial Arts [MMA] Workouts

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MMA Workout

MMA Workouts: To go a few rounds at your home you don’t need to be a professional mixed-martial arts (MMA) fighter. However, a professional fighter might recommend a MMA workout. Today in this article we are going to discuss about MMA Workouts. Read on to know more about MMA Workouts.

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MMA Training Routines

MMA Workout

It is not necessary to be a professional mixed martial arts (MMA) fighter in order to engage in a few rounds of training at home. On the other hand, a professional fighter would suggest a Mixed Martial Arts (MMA) session.

Chris Camozzi is an 18-time UFC veteran and is always preparing for his next fight. He created a software program that simulates MMA at home. All you need to get your fitness routine started is a heavy bag, hand wraps and boxing gloves.

You don’t need a heavy bag or gloves to do the “bonus round”, which is an exercise that doesn’t require any equipment and mimics the heart rate fluctuations experienced by MMA fighters after a big fight.

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Given below are some Mixed-Martial Arts (MMA) Workouts.

Rope jumping

Jumping rope, which combines aerobic training with speed, agility, coordination and speed, is a great technique to increase your heart rate, which is important at the beginning of your workout.

Camozzi also agrees that jumping rope can be challenging for beginners. Camozzi recommends starting with five rounds of jumping rope with a 1-minute rest between each round.

He says, “You want it challenging, but not too difficult that it stops you from exercising.” Find a balance based on your fitness level when you first begin exercising.

Beginners

  • Jumping ropes for 1 minute
  • 1-minute break
  • Reply five times more

Intermediate

  • Three minutes of rope jumping
  • 1-minute break
  • Reply five times more

Advanced

  • Five minutes of rope jumping
  • 1-minute break
  • Reply five times more

Take a break after you have completed your jump rope rounds. Wrap your hands and put on your gloves. This break should be as brief and efficient as possible.

Shadowbox

The shadowboxing component of your exercise can be optional or mandatory, depending on how much time is available. Shadowboxing is simple. You spar with a partner and then throw punches.

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It’s not a difficult exercise, but that doesn’t mean it should be dismissed. Camozzi stresses the importance of pushing yourself and practicing at a fast pace with lots of movement and punches.

Camozzi typically does two to three rounds of fast-paced shadowboxing, and movement for five minutes each. You can do one 5-minute round if you are short on time. It is possible to eliminate the exercise from your program entirely and just do the heavy bag exercises.

All Levels

  • Five minutes of fast shadowboxing
  • 1-minute break
  • You can get up to three times the amount.

Heavy Bags Work

You can do heavy bag work alone or with a partner. Camozzi’s heavy-bag training consists of three rounds lasting five minutes each, separated by a one minute recovery period. Each round focuses on a different part of training.

The second round, which lasts five minutes, functions in the same way as the first but focuses on kicking and kneeing actions, rather than boxing.

You should keep the pace fast and volume high throughout the entire 5-minute round. However, you might get creative.

In the third round of five minutes, everything comes together. This includes striking and kicking. You will feel tired, but keep your intensity up. It only takes 5 minutes.

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Between each five-minute round, take a moment to relax. This can be considered absolute rest or active relaxation depending on your feelings. Camozzi performs core training during his 30-second “breaks.” “I do crunches or I sit down and wrap my legs around the bag. Then, I do situps with two light punches at each end of each situp.”

Take a 2-to-3-minute water break after completing each round. Continue reading to know the MMA Workouts.

All Levels

  • Fast tempo and high volume, 5 minute round
  • 1-minute Pause (active or passive).
  • 5-minute kick around with loud volume and speed
  • 1-minute Pause (active or passive).
  • Fast-paced, high-volume 5 minute kicking and punching round
  • Take a water break after you have sat down for 2-4 minutes.

The Burning Round

The burnout round is similar in intensity to a final, high-intensity battle between you and your bag. This can be done alone or with a partner. However, most exercises are easier and more fun when there is someone pushing you. Camozzi states, “If you do this alone, you need to push yourself.”

All Levels

Use an interval timing app and time five 30-second work/30 second rest intervals. You can push yourself to the limit during the 30-second work phase, and then you can relax for 30 seconds.

You can switch off if you are working with a partner. One of you will work during the work period, the other during the rest.

  • 30 seconds, punch as fast as possible.
  • 30 second break (or you and your partner do the work)
  • For 30 seconds, kick as fast and hard as possible.
  • 30 second break (or you and your partner do the work)
  • For 30 seconds, punch as fast as possible.
  • 30 second break (or you and your partner do the work)
  • For 30 seconds, kick as fast and hard as possible.
  • 30 second break (or you and your partner do the work)
  • For 30 seconds, punch as fast as possible.
  • 30 second break (or you and your partner do the work)

Core work and pushups

Do two to three sets (depending on your time) of push-ups. Keep proper form and complete as many as possible for each set. Then, do a series core exercises such as sit-ups and medicine ball oblique twists. This is a great opportunity to strengthen your chest and abdominals. It’s a great way to finish.

Round of Bonuses: No-Equipment Conditioning Circuit

If you don’t have the space or equipment to do a full workout, there is an option.

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Matt Marsden is a Beacon College fitness instructor in Leesburg, Florida. He has a background in Judo and boxing and has also trained and coached in Tae Kwon Do and Brazilian Jiu-Jitsu. This workout is very common for MMA fighters as they often travel and need to train outside the traditional gym setting.

Marsden emphasizes the importance of bodyweight conditioning for MMA training, as well as punching in a ring.

A series of timed conditioning rounds can be used to replicate the training program for MMA fighters. Marsden recommends the following workout as an example:

  • Push-ups for 1 Minute
  • Mountain climbers in a matter of minutes
  • For one minute, plank
  • Burpees for 1 Minute
  • For one minute, crunches

After the five-minute round, take a break for one minute. Then repeat the process three more times. Marsden suggests finishing the three bodyweight rounds with a high intensity interval round.

3 Do 5-10 30-second intervals of sprinting/jumping rope for 30 seconds. Alternate between high- and low-intensity exercises when arranging your bodyweight circuit.

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